Free Classes

Free Classes

FREE Workouts on our YouTube Channel

To help you get through this difficult time, we are offering FREE Classes on our Upper Valley Aquatic Center YouTube Channel:

More Than 70 Classes to Choose From Per Week!

The Upper Valley Aquatic Center offers FREE classes and FREE childcare for members. We have a fully equipped gym, a fitness class studio and group cycling studio with more than twenty bikes. Our fitness classes are structured to accommodate all ages and fitness levels and are taught by nationally certified instructors. SEE FULL CLASS SCHEDULE

Membership by Phone: 802-296-2850

Free Senior Friday
Come enjoy whatever the entire center, and all classes offered Fridays 8:30-11am for Free Senior Fridays. Check-in ends at 10:30am.

Beginner= B
Intermediate= I
Advanced = A


Boot Camp  I,A
A powerful and challenging workout to improve cardiovascular endurance, muscular and core strength using a wide variety of moves. You will use an assortment of equipment such as steps, bosu balls, body bars and weights.

Butts and Guts  B,I,A
This full body workout provides  exercises with particular emphasis (but NOT limited to) on glutes, thighs, and abs. A variety of equipment is incorporated, such as bands, balls, and weights.

Cardio Kickboxing  B,I,A
Good for the Mind, Body and Spirit. This class will combine intense cardio with proper punching and kicking techniques. Improve balance, coordination and flexibility while strengthening joints and muscles. Remove any self doubt and replace it with self confidence!

Cardio Conditioning B,I,A
This class is a powerful and challenging workout. It improves cardiovascular endurance, muscular and core strength through a wide variety of moves.

Circuit Training  B,I,A
Resistance training done at an aerobic pace to get an intense, effective workout. Perform a timed work out or try to beat the clock.

Core and Cardio  B,I,A
This class is a powerful and challenging workout. It improves cardiovascular endurance and core strength through a wide variety of moves. You will use a variety of equipment such as steps, stability balls, body bars, and weights.

Cross Training  B,I,A
55 minutes of full-body resistance training using balls, weights, body bars, bands, and intense circuits for a total body workout in a group setting.

Dancercize  B,I,A
If you like music you’ll love Dancersize! Simple, easy to follow steps to upbeat eclectic music.

DB Domination  B,I,A
Choose your own journey! A foundation of exercises to work from progressing or regressing as you see fit. Exercises will focus on total body movement patterns maximizing the 45 minute class format.

Essential Conditioning  I,A
A whole body workout targeting all main muscle groups to improve overall strength and mobility. This course uses a circuit structure that includes agility, resistance, and a variety of equipment.

Fall Prevention B,I,A
Balance and physical activity are essential in preventing falls, a leading cause of both fatal and non-fatal injury in older adults. This class focuses on both activity and non-activity-based aspects of preventing falls which can help older adults improve strength and coordination.

Flashback Friday   B,I,A
Jam out to your favorite throwback songs while breaking a sweat to old school aerobics. Classic rock, 80’s pop, and various other decades motivate you through this high-paced hour.

Full Body Fitness   B,I,A
A strength building class with elements of cardio to challenge your muscular endurance and transform your body from head to toe.

Functional Fitness B,I,A
Often, older adults lose independence because of a reduced ability to perform movements like sitting or getting up from a chair, or being able to reach food on the top shelf. This class will focus on strengthening the muscles and coordination required to perform these daily activities.

Fusion  B,I,A
Build long lean muscles, strength, balance, and flexibility through a fusion of Yoga, Barre and Pilates.  This class utilizes precise movements to activate, isolate and stabilize core muscles while increasing range of motion, flexibility, and balance!

High Intensity Interval Training= HIITS designed to tone your body, improve your endurance, and work up a sweat! Alternating between short periods of intense exercise and quick recovery periods, this class combines full-body strength training with high intensity cardio bursts.

Kettlebells  B,I,A
A fast paced, full body workout using mainly kettlebells. Prepare for squats, lunges, rows, and much more.

Kickboxing Circuit  B,I,A
A fast paced station-based metabolic-boosting workout including punches, kicks, and various strength training movements.

Now Feel the Burn  B,I,A
Ballet fitness that blends classical technique with cardio intervals, Patch Fitness, and postural alignment using ballet mechanics to flip back and forth between toning, strength, and cardio. A class utilizing dynamic cardio tracks that are fun and keeps you moving to the groove! All fitness levels are welcome and there is no need for previous dance experience.

Power Hour  B,I,A
A challenging small group based circuit style class with timed work and rest periods. You’ll be performing various strength and conditioning exercises at a fast pace using dumbbells, kettlebells, TRX, and your own body weight. Get your heart rate up and boost your metabolism.

Strength  B,I,A
A full body workout using a variety of equipment and exercises.  An excellent workout to do before a cycling class.

Tabata   I,A
This structured interval workout consists of 20 seconds of all-out work, followed by 10 seconds of rest, repeated for a total of eight times on the same exercise or alternating exercises. Enhance your current workout with these hard-core cardio and strength intervals!

Total Body Tabata   B,I,A
A high intensity/low impact Tabata styled class, set to the HIIT format (interval work/rest periods).  This is a high energy workout without the pounding of a high impact exercise. Focus is on a variety of muscle groups to improve cardiovascular, muscular strength, core stabilization, and flexibility.

A unique strength building exercise using TRX straps and your own body weight to build cardiovascular health, stamina, core stability and improve posture and balance. Classes run for 45 minutes and will boost your metabolism!

Total Body Conditioning  B,I,A
A full body work out using a variety of equipment and exercises.

Weekend Warrior  B,I,A
A full body workout utilizing stairs, dumbbells, barbells, resistance bands, cable machines, cardio machines, and the great outdoors when possible.

Zumba B,I,A
A fusion of Latin rhythms and easy-to-follow moves. Achieve long-term benefits while experiencing an absolute blast in one exciting hour of calorie-burning and body-energizing movements.

Get a MYZONE ACTIVITY TRACKER for Better Training

Your MyZone Activity tracker keep records of ALL your workouts with an easy to use app on your smart phone.  It keeps track of your heart rate percentages, calories burned, and MyZone Effort Points (MEPs)!  MEPs are used to make your effort normalized based on age and gender. If you have any questions call 802-296-2850 ex 112 or email


Group Cycling  B, I, A
A high-energy, fat-burning, indoor cycling workout. No matter what your fitness level, you’ll burn calories and have fun!  Great music, camaraderie and visualization in a complete mind/body exercise program for unparalleled fitness results. You can burn an average of 500 calories in a 40-minute class! See a video on HOW TO SET UP A KEISER BIKE

Group Cycling Orientation B
NEW!  1st Sunday of Every Month @ 10:30am  CANCELED UNTIL FURTHER NOTICE
This free class includes bike set-up, benefit explanation of a cycle program, and a short ride to get you comfortable on the bike and prepared for your first class. Cycling is for all ages and abilities. Nobody is left behind and everyone goes home satisfied with their ride. Sign up is requested by contacting the Welcome Desk


Aqua Conditioning  B,I,A
A low-impact, fun-filled, full body workout for core and total body toning using noodles and resistance in the shallow water.

Aqua Fit  B,I,A
Enhance postural stability, boost cardio conditioning, improve balance, and increase functional strength. Classes will incorporate a variety of formats and equipment to ensure well rounded workouts that are safe and fun!

Aqua Plunge  B,I,A
Low-impact, medium-intensity class for those with muscle or joint issues, pre/post-natal moms and post-op recovery patients. Build cardio and muscle strength, endurance, and flexibility through a body-friendly, shallow-water workout.  Pre-natal moms:  Please bring a release note from your doctor to the first class.

Deep Water Variations  B,I,A
A deep pool, low-impact workout with a high impact on your cardiovascular system. Wear a flotation belt for support in the deep water, or rely on your own ability to float as you perform deep water aerobic routines.

Deep Water Volleyball  B,I,A
A fun full body, deep water workout designed to improve strength and cardiovascular fitness using a safe yet challenging mix of water walking/running and volleyball.

Fitness H20  B,I,A
A low-impact, low-intensity class in the shallow water, focusing on overall strength, endurance, balance, and flexibility. Seniors get in free to all of UVAC facility Fridays 9-11am.

Free Senior Friday B,I,A Currently Suspended Due to COVID
Come enjoy whatever the entire center, and all classes offered Fridays 9-11am for Free Senior Fridays. Check-in ends at 10:30am.

Makin’ Waves  B,I,A
A class for adults living with arthritis, in a warm pool, teaching movements to help participants exercise without pain.

Pool Pilates B,I,A
Pilates mat and reformer exercises that have been adapted to water. Learn the moves of Mahi Pilates easier without the fear of falling and less pain due to high range of motion in the water. Proper alignment, core support, and spine mobility are the main focus of the exercises. No prior Pilates knowledge is needed.

Splash With Signe  B,I,A
A low impact, high intensity water aerobics class where no swimming skills are needed. Improve flexibility, range of motion, strength, muscle tone, and cardiovascular endurance while using the resistance of the water to cushion the feet, knees, and back. Exercises are performed to lively, motivating music and are effective yet easy to follow.

Surf and Turf  B,I,A
This class starts in the warm water pool and then moves to the Group Exercise studio to use weights, bands and other equipment in a circuit style workout. In the pool, classes use natural resistance and buoyancy to provide a wide variety of conditioning and cardiovascular activity.


Gentle Yoga  B,I,A
The approach includes carefully orchestrated movements, controlled pressure, and well-measured stretches, including range of motion exercises. For those who want a softer, nurturing, slow-paced, well-supported and relaxing practice.

Kundalini Yoga  B,I,A
An awakening yoga practice solely dedicated to opening up each chakra in the body through building physical vitality and increasing consciousness. 90% of this class is seated and chanting and meditating is incorporated along with simple stretches.

Mat Pilates  B,I,A
Develop core strength, flexibility, balance, and stamina while you lengthen and strengthen your muscles with this highly effective low impact workout!

Using only body weight, you’ll perform a series of high-intensity moves that will get your heart rate pumping, while working every muscle for a long, lean, and incredibly defined physique. Build strength, lose weight, increase flexibility and have a great time doing it.

Postural Fitness  B,I,A
A series of gentle exercises and stretches designed to return musculoskeletal balance and symmetry to your body. These exercises remind and reeducate your muscles how they need to function in order to maintain proper alignment for functional movement.

Restorative Yoga   B,I,A
A practice that is all about slowing down, opening your body through passive stretching, and allowing your muscles to relax deeply. It’s a unique feeling because props, rather than your muscles, are used to support your body. Restorative classes are very mellow, making them a good complement to more active practices and an excellent remedy for stress.

Slow Flow Yoga   B,I,A
A strong, slow paced class designed to rejuvenate and heal the body. We will focus on alignment, building strength and flexibility.

Vinyasa Yoga  B,I,A
Movements are synchronized with the breath while practicing traditional asana (poses) and sequences: sun salutations, standing and seated poses, back bends and an opportunity to learn/practice inversions.

Yoga for Athletes  B,I,A
Highly effective strengthening and stretching exercises, emphasizing long holds in order to find right alignments and proper breathing. This class may be what you are missing in your training regime.


This is an example of programs we offer in the course of a year. Some programs are not being offered at this time.

Chakra Workshop  B,I,A
Learn about the energy in your body, the elements of each chakra and how you can change the way you see the world. 5 sessions: Root, Sacral, Navel, Heart, & Throat. Class taught by Justein Wilson.

Pilates Essential Reformer  B,I,A
This class is designed to provide the essentials of Pilates while using the Reformer machine. Sculpt long, lean muscles and challenge your core for a noticeable difference in your posture.

Rowing 101:SHED AND SHRED:   B,I, A
Small group training using rowing machines to increase cardio health and help with weight loss. Rowing is a low impact, high- intensity activity that when paired with strength training, can accelerate weight loss and help to achieve better fitness levels

Shed and Shred  B,I, A
Small Group Training for Weight Loss, Strength and Conditioning. Get the benefits of a personal trainer and the motivating effect of working with a small group! See huge changes in your overall strength and cardio. We will work with you from where you are.

NEW! Sculpted: Shed and Shred  B,I, A
Combining core & cardio conditioning, Pilates moves, yoga philosophy and breath technique. Get ready to sculpt not only your body but your mindset too. Sculpt the life you want with these dynamic workouts and mindset coaching.

New! Sit to Fit B,I
Designed for beginners to gradually improve their physical abilities, to learn to exercise independently, and gain confidence in taking fitness classes. You will learn proper form, improve your endurance, coordination, strength, and balance!

UVAC Strong B,I,A
Small group training with individualized programs to increase strength. Build strength, speed, confidence in the weight room, while gaining motivation and accountability from working in a small group.

Staying Active with Parkinson’s  B,I, A
Learn bodyweight exercises that focus on: Core work, multi-joint and multi-muscular movement to improve flexibility and range of movement. Great functional training for life’s activities! Membership option EFT $69 per month allowing access to entire facility.

Tough Mudder Training   A
We will prepare YOU for the Tough Mudder. Get tough training with like-minded folks. You’ll test your limits physically and mentally and cross the finish line stronger than you started, with your fellow Mudders by your side every step of the way. Sign up for the Tough Mudder with the UVAC Team (additional charge for race registration).

Masters Swim  B,I,A
Improve your fitness and stroke technique with inspired coaching, camaraderie and a convenient work-out schedule in a fun and challenging environment. Designed to help you reach YOUR swimming goals.

Self Defense B,I, A
The fundamentals of physical self-defense, while touching on its emotional and psychological elements. Learn evasion, escape, blocking and striking, defending from the ground, impro- vised weapons, awareness of the environment, and the use of the eyes and voice.

Frequently Asked Questions

Tell Me About the 9600 Foot Expansion

Richard Synnott
Executive Director
802-296-2850 x103

Upper Valley Aquatic Center Commences 9600 Square Foot Addition
Monday, August 29, 2016 –White River Junction, VT—Due to the growth of Upper Valley Aquatic Center’s (UVAC) membership base, increased day pass use from the community, and especially an increase in the number of families using the Center, the Upper Valley Aquatic Center’s Board of Directors approved an expansion plan. “We listened to feedback from our members and guests and realize that it’s time to add some features that will make their experience even better,” stated Andrea Ciardelli, the President of the UVAC Board of Directors. “We hired Bread Loaf Corporation to work with us to design and build a 9600 square foot addition. The new space will house a much larger family-friendly locker room with private changing suites; a new group exercise studio for classes such as Yoga, Pilates, stretching, and more; expanded fitness room space for strength and cardio equipment; and a physical therapy center with Be Fit Physical Therapy.” In keeping with the existing modern open floor plan, the addition will feature lots of natural light, visibility to the beautiful Vermont hillsides that surround the Center, and a fitness mezzanine that overlooks the fitness floor.

The Upper Valley Aquatic Center is owned by the Town of Hartford, Vermont and is operated by The Sports Venue Foundation. Since the Center is self-reliant and requires no town funding, the new addition will follow this model. The Sports Venue Foundation has already secured pledges from local supporters to fully fund the expansion.
Construction will be phased so that no interruption of UVAC’s current programs will occur. The grand re-opening is expected in May, 2017.
About Upper Valley Aquatic Center

The Upper Valley Aquatic Center opened its doors in February 2009 and quickly gained a reputation for having the most diverse range of aquatic offerings in the Upper Valley. The Center features a unique 88-degree indoor water park with kiddie water play structure, slide, lazy river, 3 lane pool for swim lessons and water exercise classes and 110-foot speed slide. The 11-lane state-of-the-art Competition Pool hosts swim meets for teams from all over New England. In addition, UVAC is an approved provider of a broad assortment of American Red Cross classes. The Fitness Center holds a full array of strength equipment, treadmills, elliptical machines and exercise bikes that have personal viewing screens. There are birthday party rooms and a certified Spin room as well as, a comprehensive offering of Splash Camp during Summer and Vacation times. UVAC offers more than 70 free group exercise classes each week and free childcare for members.

See photos of the facility as it is now:

Age requirements for the Fitness Center or FREE Classes?

Youth 12 and 13 years of age may use the Fitness Center or attend Group Exercise Classes when accompanied by a parent or guardian after an orientation with a UVAC Personal Trainer or Fitness Monitor.

Youth 14-16 are welcome to use the Fitness Center and Group Classes without the supervision of a parent or guardian after completing an orientation with a UVAC Personal Trainer or Fitness Monitor.


If I have lost something at UVAC where should I go?

Go to Welcome Desk and they will assist you in finding your item, or call 802-296-2850. Anything not picked up within 30 days will be donated to a local charity.

What are my Day Pass Benefits?
  • Access to the Splash Park, *Fitness Center, and Competition Pool (*some age restrictions apply)
  • +70 FREE weekly Fitness Classes (ages +16)
  • Access to KidZone childcare service for your child for a small additional fee
  • Use of the outdoor trails and basketball court
  • Family change room
  • Lockers
  • FREE Wifi
  • Poolside Café for lunch or dinner
What should I bring for the day?
  • Bathing suit, towel, goggles, soap for showering off. If you forget one, we sell them.
  • Adult guests should bring a current Valid ID
  • US Coast Guard approved flotation device. Flotation devices are provided in the Splash Park on a first come first served basis. Non-approved devices will not be allowed.
  • Lock for locker. We do sell locks for your convenience.
  • Money for the café or ATM card for ATM machine provided for your convenience
  • Cell phones- Please use them in the lobby and bleacher areas only. Cell phones have cameras and should not be used at all in the locker rooms for this reason.


CLICK HERE for full class schedule